Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look


Chest muscles are some of the most worked on muscles by almost every weight trainer in any gym around the world. Along with biceps, shoulders, and abs, the pectoral muscles are the most popular muscle group to develop, from the very first day you set your foot in a gym.

But that would be a simplistic way of looking at building pecs. When most people say "building pecs" they refer to the pectoralis major, which is that big muscle at the front of the chest and the one that gives the chest its shape. That's the muscle all trainers work on when they develop their chests. But in order to sculpt it properly, it has to be worked on from several angles.

While most trainers are aware of having to work on the upper and lower part of the pecs, many leave the inner pecs aside. That is a mistake. The inner pecs are the finishing touch, the icing on the cake. Inner pecs give the entire chest that sculpture looks many trainers seek.
So here are three exercises you can do to work on your inner pecs.

Dumbbell flies - lie on your back on an exercise bench with your arms extended and the elbows slightly bent. With a large, round motion, bring both dumbbells together at the midpoint above your chest. Make sure you contract your pecs as much as you can with the movement. Hold for a second, return slowly. Do 3-4 sets of 8-10 reps. You can extend this exercise by doing supersets with different bench positions (flat, inclined, and declined).

Cable crossover - this requires that big machine with two cable stations. Any respectful gym will have one of those. Stand with one foot forward and your hands grasping the cable handles above you. Stand so the cables are a little in front of you, and bend your body slightly so that your pecs extend forward. Being the cable down and around to waist level. Again, make sure you get good contraction on your pecs as you complete the motion. Hold for a second, return slowly. Do 3-4 sets of 8-10 reps.

Close grip barbell bench press - this is pretty much like the basic flat bench press everyone does. Only this time, do the presses with your hands gripping the bar at its midpoint - your hands should actually touch each other. That will shift the exercise toward your inner pecs. Do 3-4 sets of 8-10 reps.

So if building pecs is one of your primary goals at the gym - it is for most - building inner pecs is not to be forgotten.
For many pecs exercise ideas click here: Leading fat loss and muscle gain programs.
Steve Gaidi has gained over 50 pounds of lean muscle without adding any fat whatsoever, over years of trial and error on various training programs, despite spending relatively little of his time at the gym. Click to read his reviews of leading fat loss and muscle gain programs.